Seeking Criticism/Support and Gains

[kaptr1d]

My 7/12 Workout:

Just did some circuit training to try and not stress out the hernia.

All done with 80lbs on a barbell in a continuous set:
SLDL x 8
Upright Row x 8
OHP x 8
Good Morning x 8
Lunge x 16 (alternating legs)

I did 4 sets and kept them all below 2 minutes in total, my best set was 1:28. Felt pretty strong today. Going to do some cardio tomor as well... dreading Monday.

 

[kaptr1d]

Cardio:

Approx 4 mile ride on dirt in 30 minutes.

 

[kaptr1d]

...

 

[kaptr1d]

...

 

[kaptr1d]

...

 

[theNuge]

So, why/what do you keep "testing"?

Wow, that workout on the ninth involved a TON of pushing. Why are you doing BB Bench Press, DB Bench Press, Seated Military Press (was this DB or BB) and Dips on the same day?

 

[kaptr1d]

My computer doesn't show my posts for some reason. So I kept 'testing' to see if the posts were going through.

Wednesday is my big push day. I'm doing my best to shock my muscles into progress and so far its been working. I'm unemployed atm so I have all day to eat, train, and recover which is why I'm being aggressive w everything.

 

[kaptr1d]

I just got back from a specialist and he says that I DO NOT have a hernia. He said I probably have a strained groin muscle. So I just need to do a lot of stretching before/during/after workouts.

That is fkn fantastic news!

I'm doing legs later today.

 

[kaptr1d]

My Monday 7/14 Workout:

Warmup

Squats:
95lbs ATG x 10 reps, 2 sets
185lbs x 5 reps, 5 sets

Front Squats:
135lbs x 5 reps, 5 sets

Core Work.

I had a real energy about me thanks to my lucky visit to the doctor earlier today. I was extra pissed at that mother fkr for misdiagnosing me... Gave me plenty of energy at the gym. I would have kept going, but at the advice of many here, I quit while I was ahead.

 

[kaptr1d]

For some reason I can't see my posts whenever I reach a new page in the log... it seems that once someone else posts then I can see the new page...

 

[kaptr1d]

Test.

 

[kaptr1d]

7/15 Cardio / Active Recovery

Warmup and Stretch

Hitting a tire with a 10lb sledgehammer:
20 reps with right hand/leg leading
20 reps with left hand/leg leading
1:45

10lb Medicine Ball slams x 20:
58 seconds

Circuit w/ 80lbs:
8 reps SLDL
8 reps Standing Rows
8 reps OHP
8 reps Good Mornings
8 reps ATG squats
1:20

Sledgehammer routine:
2:00

Medicine Ball x 20:
:50

Circuit:
1:14

Bike Ride:
4.5 miles in 21 minutes

 

[kaptr1d]

Flippin update already!

 

[kaptr1d]

My 7/16 Workout:

Warmup

Pullups:
BW 5 x 5

Dips:
BW 5 x 5

OHP:
95lbs x 5 reps, 3 sets

Whenever I do standing OHP, I hurt my neck... somehow it effects the bad discs I have... yet I continue to do it anyway. I had to quit after the 3rd set bc I felt my neck go bad.

Flat Barbell BP:
135 x 5
155 x 5
155 x 4 (failure)
155 x 3 (failure)

Too much pushing. My chest was fine but my arms, especially my left arm, were shot. Time to call it a day.

I think I'm going to try and work in a PM cardio session along with my AM weightlifting from now on. I'll see how I feel tonight.

 

[kaptr1d]

7/16 Cardio:

Bike Ride.
4.25 mies in 22 minutes.
Stretch

4.25 miles back in 24 minutes.
Stretch.

 

[kaptr1d]

Double.

 

[kaptr1d]

7/17 Active Recovery / Circuit Work:

5 x elevated pushup
5 x medicine ball pushup (left)
5 x medicine ball pushup (right)
10 x ab wheel roll out
10 x medicine ball slam

w/ 50lb barbell
8 reps SLDL
8 reps Standing Row
8 reps OHP
8 reps Good Morning
8 reps ATG Squat

w/ 80lb barbell
Same Circuit as above

I did two sets of the process, taking a minute break between the two circuits.

I kept a pace of 1:16 for the first 50lb circuit the first time and 1:10 for the second.

I kept a pace of 1:20 for the first 80lb circuit and a pace of 1:09 for the second.

 

[kaptr1d]

My 7/18 Workout:

Warmup/Stretch

Deadlift:
185 x 5
225 x 5
315 x 2 - PR
275 x 5
245 x 5

Standing Row
115 x 5, 3 sets

Back Extensions:
BW x 20, 2 sets

I think I got a little too excited trying to amp myself up for the 315 attempt. I think if I had controlled my breathing better I could have made at least 3 reps and maybe even the full 5. Either way, I'm happy with the progress that I am making. Deadlifts are definitely my favorite lift.

 

[kaptr1d]

7/19 Active Recovery:

I did a 5 mile hike today. It took us 2 hours and 20 minutes to make the distance but the trail was all climbs and descents and it was winding so I think the actual distance covered was greater then my GPS showed.

My legs were really sore from Friday's deadlifting which I don't understand. I am sure that my form was on and so I understand that my hamstrings and glutes should be involved with the deadlift but I don't know why my quads were sore as well...

It's Sunday now and my lower back is still like a rock. I'm going to take a day off and eat like a horse to try and help with my recovery.

 

[kaptr1d]

My 7/21 Workout:

Warmup/Stretch

Back Squats:
95 x 10
95 x 10
225 x 3 - Form is off. My lower back is still sore from Friday and I can't keep proper form.
185 x 5 - Much better.
185 x 5
185 x 5
185 x 5

Front Squats:
185 x 1 - Felt like I might lose it.
155 x 5
155 x 5
155 x 5
155 x 5

Total time: 42 minutes

I started getting really angry toward the end for some reason and I was ripping through the front squats. I felt like I could keep going but I also think my back still being sore since Friday is evidence of possible overtraining. I'm going to back off and let my body catch up.

I think I'm going to go for a walk with my weighted vest on and see how that feels.